Stronger Abs & Burn Fat: Does Punching Abs Really Help?

There’s no evidence which links punching abs to stronger abs or burning fat. Punching abs is not an effective way to burn fat and may even cause injury if done incorrectly.

The myth of punching abs to strengthen them has been going on for a long time in both bodybuilding and martial arts – some believe it while others don’t.

I personally don’t believe punching abs will give you stronger abs. Instead, punching your abs can make you get used to the pain and learn how to harden the abs to take punches. Thus, making it feel like you have ‘stronger’ abs.

In this article, I will discuss in detail about punching abs. Specifically why it wouldn’t work and how you risk injury! I have personally tried it myself (and it didn’t really work). Instead of punching abs, I will also discuss the best and proven ways to get stronger abs, so keep reading!

Punching abs will not strengthen them. You may get used to the pain and learn how to harden your abs to receive punches, but there is no evidence to suggest that it helps people burn more calories or improve their overall fitness levels.

In fact, excessive punching of the abs can lead to abdominal, back and neck pain, as well as other injuries. If you are focused on building your abs, then regular exercises like crunches are a much better approach. 

However, if you are into martial arts and want to get used to incoming punches, then training to receive punches on the abs could be great. Not only will you experience the pain, you will also learn how to exhale and hold your breath at the correct time to reduce the punching damage.

That said, punching abs should be done in a controlled manner. This will help you avoid any unnecessary injuries and maximise your results. I will discuss this further down later.

Punching abs will not make it strong or help you burn fat.

Punching abs will not help you burn fat.  Instead, it may cause injury. Excessive punching of the abs can lead to abdominal pain and other injuries, which will prevent you from working out effectively. As mentioned before, regular exercises like crunches are a better approach to burning fat and building abs.

Although getting punched in the abs regularly could make you sweat because of the pain and small heat generated on impact, it’s not an effective way to burn fat at all. 

The correct way to burn fat is to go into a calorie deficit – make sure you are eating less calories than what you consume. When combined with regular cardio exercises (like jogging), you will eventually lose body fat. Burning fat is not technically hard, but you need to be consistent for at least 3 months.

While I do believe punching your abs can help you develop techniques to better take in punches (as martial artists), there are risks to punching abs. Here are some of them:

1. Incorrect punch to abs can cause abdominal injury and discomfort. Using too much force to punch abs that have not been strengthened yet can cause minor abdominal discomfort at best and internal organ injuries at worst. Have you received a punch to your abs when you are not ready and proceeded to vomit?
2. Punching abs can be addictive.  Punching abs can be addictive because they provide a sense of physical gratification. . Additionally, exercise can be addictive because it causes the body to release endorphins, which are hormones that can decrease pain and inflammation.

Despite the associated risks, punching abs is still a great way to experience taking body hits (especially if you are into martial arts). If you still insist on having your abs punched, then at least do them properly with precautions. Here are some tips to safely punching your abs (as exercise):

1. Punch your abs only with gloves on. Boxing gloves have sufficient padding to protect you from injuries, cuts and bruises. Do not practise punching your abs with bare fists or with hand wraps. 
2. Be sure to exhale when your abs are punched. By exhaling, you will harden your abs and make them ready to take a punch. If your abs are not hardened, you will risk abdominal discomfort or even puking.
3. Do not go overboard. I recommend punching your abs only for 5-10 reps max per training day. Do not go beyond that – or you may risk injury.
4. Ensure a coach is present. When exercising by punching abs, ensure you and your partner are under supervision. It’s a great idea to pre-align yourselves to know when the exercise should stop.

You need a sufficiently padded glove to practise punching abs.

1. Start with a basic ab workout routine and work your way up to more challenging exercises as your abs get stronger. Some of the most common exercises include sit-ups, crunches, and planks. If you have access to a gym, also utilise their weighted ab machines (I find these to be more useful).
2. Try using weighted ab belts or resistance bands to increase the intensity of your abdominal workouts. To increase intensity, you can either go for more reps, or increase the resistance. I personally believe higher resistance (more weight) is a better way to build muscle than just increasing the rep count. 
3. Focus on healthy eating and hydration when working out to help improve your overall fitness level and achieve strong abs. Remember, if you want your abs to be visible, it’s all about dieting and making sure you are in a caloric deficit for at least 3 months. There are many mobile apps that can help you track your calorie intake – use them!
4. Finally, It is also important to be consistent and maintain abdominal muscle strength through regular exercise. Even if you don’t experience any pain or discomfort, continuing to exercise your abs will help improve their function overall.

Abs workout like crunches are still the best way to get strong abs. When combined with a healthy diet, you will definitely get abs over time.

Punching abs can be a great way to learn to experience and learn the techniques of taking body punches. However, punching abs will not make them stronger and it will not help you burn fat. If you are more focused on building abs and losing fat, go for cardio exercises like jogging or dieting rather than punching abs.